22nd August 2018
Olympic Weightlifting WOD, August 23, 2018
OLY CLUB
Warm-up
Power Snatch (Weight)
Every 2: 30 x 7 Sets ( 4 x 3 )
3 x Power Snatch
Set 1 : 3 @ 50 %
Set 2 : 3 @ 60 %
Set 3 : 3 @ 70 %
Set 4/5/6/7 : 3 @ 75-80 %
*No missed reps – hold percentages
Back Squat (Weight)
Every 3.00 x 5 Sets
3 x Back Squats
Set 1 : 3 Reps @ 60 %
Set 2 : 3 Reps @ 70 %
Set 3 /4/5 : 3 Reps @ 78-80 %
TEMPO : 3-X-1-1
B) Every 90’s x 3 Sets for Quality , speed , skill transfer
5 x Muscle Snatch
Plus
5 x Snatch Drops – Only to power snatch receiving position
*All completed with empty barbell